For those following a ketogenic diet, maintaining low carbohydrate levels is essential. Cilantro, with its distinct, fresh flavor, is not only a culinary delight but also a keto-friendly herb that can be seamlessly incorporated into your diet.
What is Cilantro?
Cilantro refers to the leaves and stems of the coriander plant, while coriander typically refers to the seeds. Cilantro is a versatile herb widely used in Mexican, Caribbean, and Asian cuisines.
Nutritional Profile of Cilantro
Cilantro shines in its nutrition profile, packing a considerably wide range of macronutrients and micronutrients into its flavorful fronds. In each 100g serving, it offers 2.13g of Protein and 0.52g of Total fats, aptly balancing protein and fats.
Here's a detailed breakdown of the nutritional content per 100 grams of cilantro:
- Net Carbs: 0.87g
- Carbohydrates: 3.67g
- Fiber: 2.8g
- Total Fats: 0.52g
- Protein: 2.13g
- Calories: 23.0kcal
- Water: 92.21g
- Vitamin A: 337.0ug
- Vitamin K1: 310.0ug
- Vitamin C: 27.0mg
- Potassium: 521.0mg
- Calcium: 67.0mg
- Iron: 1.77mg
- Magnesium: 26.0mg
Cilantro is a rich source of essential vitamins and minerals. Notably, it provides a big boost of Vitamin K1 (310.0ug), important for blood clotting and bone health, and Vitamin A (337.0ug) known for supporting eye health. Cilantro is not devoid of essential minerals either, from Potassium (521.0mg), Calcium (67.0mg), Iron (1.77mg), to Magnesium (26.0mg), it brings diversity to the mineral intake. Despite the rich nutrient profile, it contains only 23.0kcal in every 100g, aligning with its light, refreshing nature. The profile of Cilantro, however, extends beyond these macro and micro elements to include monounsaturated and polyunsaturated fatty acids, which research has associated with heart health.
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Cilantro and Keto: A Perfect Match
The primary goal of a keto diet is to limit carbohydrate intake, forcing the body to rely on fats for energy, a state called ketosis. Cilantro is keto-friendly because it is low in net carbs. With just 0.87 grams of net carbs per 100 grams, cilantro can be generously used in your keto meal plan.
- Low in Net Carbs: Cilantro contains only 0.09g of net carbs per 10g serving.
- Low in Fats: Cilantro is low in fats, so it should be supplemented with foods high in healthy fats, such as virgin olive oil, grass-fed butter, and MCT oil.
- Minimally Processed: Cilantro is minimally processed and free of harmful ingredients like non-keto sweeteners, highly refined oils, and food additives.
A strict keto diet generally aims to keep daily net carb intake below 20 grams. A typical serving size for cilantro, about 9 grams (a quarter cup of chopped cilantro), has a negligible amount of net carbs.
Health Benefits of Cilantro on a Keto Diet
Adding cilantro to your keto diet does more than just keeping your carb counts low.
- Antioxidant Power: Cilantro is packed with potent antioxidants like quercetin, kaempferol, and ferulic acid. These antioxidants neutralize harmful free radicals in the body, preventing health issues linked to oxidative stress.
- Rich in Vitamins and Minerals: Cilantro is high in vitamins A, K, and C, and provides a good amount of folate, potassium, calcium, manganese, and magnesium.
- Electrolyte Balance: Cilantro contains a moderate amount of potassium, approximately 521mg per 100 grams. Incorporating cilantro into your keto meal plan can help combat electrolyte imbalance.
Creative Ways to Incorporate Cilantro into Your Keto Meal Plan
Incorporating cilantro into a strict keto diet might be more about the balancing act than the carb content of cilantro itself. Tracking tools or apps can be of immense help here.
- Sauces and Dips: Cilantro can be added as an ingredient in sauces and dips.
- Salads: Toss cilantro over avocados, tomatoes, and red onions, and drizzle with olive oil-based vinaigrette for a nutritious, keto-friendly salad.
- Keto Tacos: Cilantro can be added to keto tacos.
- Teas: Cilantro can also make teas more intriguing and keto-friendly.
Alternatives to Cilantro
Even though cilantro is keto-friendly, it's always good to have options, especially if you're looking at variation or dealing with a dietary restriction.
Read also: Keto Calorie Counting: A Detailed Guide
- Parsley: Parsley is a fine keto-compatible alternative to cilantro with a similar texture and even lesser carb content (around 0.37 grams of net carbs per 100 grams).
- Basil: Basil leaves can replace cilantro in salads, dips, and garnishes, offering a more pungent flavor (around 1.4 grams of net carbs per 100 grams).
- Chives: Chives are incredibly low in carbs, with net carbs equating to just 0.61 grams per 100 grams.
- Lime Zest: Lime zest can bring a bit of freshness and zing to your dishes, similar to cilantro.
Read also: Magnesium Supplements for Keto